CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Warm Up

Coaches Choice

+ Banded Hamstring, ankle floss

Deadlift (5 x 3 Deficit Deadlift
+ 3 Seated Box Jumps)

Control the weights down and use speed on way up.

Mobility will be the deciding factor on your deficit. Don’t put yourself in a poor position just to increase range of motion.

Metcon (AMRAP – Rounds and Reps)

20′ AMRAP

8 DB Thrusters 50/35

4 Shuttle Runs

8 C2B Pull Ups

4 Shuttle Runs

25′ + 25′ = 1 Shuttle Run

5′ = 1 rep